That being said, I also recommend tracking and paying attention to protein intake.

BUT, there are a thousand different ways to reach your goals, so finding the most sustainable way is what’s important.

Which is why our Academy utilizes multiple different Nutrition Classes (Vikings, Spartans, Hunter Gatherers, Monks, Samurais, Minimalists, Superhumans) to allow you to choose what is right for YOU!

Oh, and if you’re down with calorie counting instead, that’s always an option as well. It’s just important to be aware of specific rules and precision while counting.

Starfire Workout Routine Research

So we’ve already seen one quote from DC, but now this is what we call “the fun part” of the article, because I get to break down the “how” and “why” of the actual routine that we’re going to create.

Basically, I get to go through the characters (in this case Starfire) powers and abilities!

Before I continue into that though, I want to give a brief history to go with the quote I started the article with.

You know, so it makes sense…

DC gives us Starfire’s background stating:

Betrayed by her own sister and forced into slavery, Princess Koriand’r of Tamaran experienced torture, exploitation and experimentation at the hands of others—but instead of it breaking her, it only made her stronger. Breaking free and fleeing to Earth, she discovered a world filled with heroes, people who fought for the oppressed, who used their powers and abilities to save those in need. And it was then that Koriand’r made a decision that changed her place in life forever. She decided to become the super hero known as Starfire.

My favorite part is “but instead of breaking her, it only made her stronger”.

Hey Starfire, marry me?

Basically what we can take from this is you should never give up, regardless of what you’ve been through. Use it to drive you closer to achieving your goals.

Enough motivation, though. Let’s talk powers and abilities that will help us get on with the workout.

DC lists her powers as:

Energy absorption, Energy blasts, Flight, Combat skill

Oooookayyyyyy.

Well, unfortunately I don’t know any workouts that are going to teach us energy absorption, energy blasts, or flight.

So maybe we just train for the Starfire physique and badassery?

Don’t worry. DC has released a comic showing us the Starfire body I’m talking about. Normally I’d exclude these pics and stick to the “hero” stuff, but I suppose it holds its relevance for this one.

You know I actually know a girl that kind of looks like Starfire…

Looking to step it up a notch? Check out The Superhero Academy and start unleashing your inner SuperHuman.

The Starfire Workout Routine

Last Chance: Download the FREE Starfire Workout Routine PDF

Training Volume:

5+ days per week

Explanation:

If you’re going to look like Starfire, you’re going to have to train with some pretty high volume. I’m going to write a 5 day routine, and if you’d like to go any more than that you can add in multiple days of extra cardio as well.

Pyramid Training:

For this routine you’re going to want to utilize pyramid training. That means you’re going to want to increase the weight as you move through each exercise.

For example, if you start with 20 lbs on a lift, your next set should increase to 25+ lbs.

Day One: Legs and Lower Body

Warm Up:

Stretch

30-45 minutes varied cardio (elliptical, treadmill, bike, etc.)

Workout:

Barbell Squat

3×12

Weighted Step Ups (w/ dumbbells)

3×10 each leg

Barbell Hip Thrust

3×10

Weighted Lunges

3×10 each leg

Goblet Squats (with dumbbell or kettlebell)

3×10

Hamstring Curls

3×10

Day Two: Chest and Upper Body

Warm Up:

Stretch

30-45 minutes varied cardio (elliptical, treadmill, bike, etc.)

Workout:

Chest Press (dumbbells)

3×12

Pushups (or knee push ups)

3×10-20

Dips (off bench or chair is fine)

3×10

Flat Bench Cable Flyes (with dumbbells)

3×10

Overhead Dumbbell Tricep Extension

3×10

Cable or Dumbbell Tricep Kickbacks

3×10 each arm

Day Three: Light Full Body Workout

Warm Up:

Stretch

30-45 minutes varied cardio (elliptical, treadmill, bike, etc.)

Workout:

Goblet Lunges

3×10 each leg

Kettlebell Swing

3×10

Shoulder Front Raise (w/ dumbbells)

3×10

Box Jumps

3×10

Tricep Cable Pushdowns

3×10

Bicep Curls

3×10 each arm

Day Four: Back and Arms

Warm Up:

Stretch

30-45 minutes varied cardio (elliptical, treadmill, bike, etc.)

Workout:

Romanian Deadlift (Bar, Dumbbells or Kettlebell)

3×10

Pushups (or knee push ups)

3×10-20

Kneeling Dumbbell Rows (off bench)

3×10

Bicep Curl Step Ups (w/ box or bench)

3×10

Pull-Ups (or pull-up negative, or free hang from bar for time)

3×10

Arnold Press

3×10

Day Five: Shoulder and Upper Body

Warm Up:

Stretch

30-45 minutes varied cardio (elliptical, treadmill, bike, etc.)

Workout:

Military Press (dumbbells is fine)

3×12

Face Pulls

3×10

Light Dumbbell Clean and Press

3×10

Light Dumbbell One Arm Snatch

3×10

Kettlebell Straight Leg Deadlift

3×10

Shoulder Flys (w/ dumbbells)

3×10

Day 6-7: Added Workouts

These days can be rotated in whatever order you choose, which is especially helpful if you plan on training more than 5 days per week. If that is the case, I suggest adding in extra cardio those days, and maybe some core work (planks, sit ups, etc).

But, if you’re going to want to train with weights, you can also sub the light full body day (listed as day three) here as well.